{"id":11540,"date":"2022-12-14T23:28:11","date_gmt":"2022-12-14T21:28:11","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11540"},"modified":"2023-04-12T03:13:31","modified_gmt":"2023-04-12T01:13:31","slug":"%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%a8%d9%86%d8%b4","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%b1%d9%8a%d9%86%d8%a9-%d8%a8%d9%86%d8%b4\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631"},"content":{"rendered":"\n<p>\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0645\u062a\u0644\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631 \u0642\u0648\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u062c\u0633\u0645\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062f\u0639\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u062d\u064a\u0637\u0629\u060c \u0648\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u064b\u0627 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a8%d9%86%d8%b4-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d9%88%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%b9%d8%b6\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634<\/a>\u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u0633\u0648\u0641 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634<\/strong> \u0628\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651<mark>\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/mark><\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><mark>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/mark><\/strong><\/a><strong><mark>.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0644\u062a\u0642\u0648\u064a\u0629 \u0648\u062a\u0636\u062e\u064a\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631<\/h2>\n\n\n\n<p><strong>Incline push up<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0628\u062f\u0623 \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0623\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639 \u0645\u062b\u0644 \u0633\u0637\u062d \u0627\u0644\u0637\u0627\u0648\u0644\u0629.<\/li><li>\u0627\u0631\u062c\u0639 \u0628\u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0648\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f\u064b\u0627\u060c \u0648\u0627\u0646\u0632\u0644 \u0628\u0635\u062f\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u0633\u0637\u062d \u0627\u0644\u0630\u064a \u062a\u062a\u0643\u0626 \u0639\u0644\u064a\u0647.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064a \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 20 \u0639\u062f\u0629.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0633\u0647\u064a\u0644 \u0627\u0644\u0623\u0645\u0631\u060c \u0641\u0627\u0642\u062a\u0631\u0628 \u0628\u064a\u062f\u064a\u0643\u061b \u0644\u062c\u0639\u0644 \u0627\u0644\u0623\u0645\u0631 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u062e\u0630 \u062e\u0637\u0648\u0629 \u0623\u0628\u0639\u062f.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"525\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bai-tap-incline-push-up-4-1-1024x525.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f\" class=\"wp-image-11541\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bai-tap-incline-push-up-4-1-1024x525.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bai-tap-incline-push-up-4-1-300x154.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bai-tap-incline-push-up-4-1-768x394.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/bai-tap-incline-push-up-4-1.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg\" alt=\"\" class=\"wp-image-11249\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Flat bench press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f\u060c \u0648\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u062b\u0628\u062a &nbsp;\u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0645\u0639\u064b\u0627 \u0644\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0638\u0647\u0631.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0642\u0628\u0636\u062a\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u0629\u060c \u0648\u0636\u0639 \u0625\u0628\u0647\u0627\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0642\u0628\u0636\u062a\u0643 \u0627\u0644\u0645\u063a\u0644\u0642\u0629.<\/li><li>\u0627\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u0648\u0627\u0644\u064a 45 \u062f\u0631\u062c\u0629 \u0644\u0644\u062c\u0633\u0645.<\/li><li>\u0623\u062e\u0631\u062c \u0627\u0644\u062d\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0631\u0641\u060c \u0648\u0623\u063a\u0644\u0642 \u0645\u0631\u0641\u0642\u064a\u0643. (\u0644\u0627 \u062a\u062d\u0631\u0643 \u0627\u0644\u0628\u0627\u0631 \u0641\u064a \u0627\u0644\u0642\u0648\u0633 \u0645\u0646 \u0627\u0644\u0631\u0641 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0635\u062f\u0631.)<\/li><li>\u0627\u0633\u062a\u0646\u0634\u0642 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0639\u0646\u062f \u062e\u0637 \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0632\u0641\u064a\u0631 \u0648\u0623\u0646\u062a \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u0627\u0631 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643\u060c \u0648\u062a\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643.<\/li><li>\u0644\u0627 \u062a\u0646\u0638\u0631 \u0644\u0644\u0628\u0627\u0631 \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0627\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"740\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/a-man-exercising-in-the-gym-with-a-bench-press-1.jpg\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0628\u0627\u0644\u0628\u0627\u0631\" class=\"wp-image-11542\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/a-man-exercising-in-the-gym-with-a-bench-press-1.jpg 740w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/a-man-exercising-in-the-gym-with-a-bench-press-1-300x162.jpg 300w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Alternating Dumbbell Bench Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0632\u0648\u062c \u0645\u0646 \u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0645\u0642\u0639\u062f.<\/li><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0645\u0642\u0639\u062f \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0643\u0644 \u0641\u062e\u0630.<\/li><li>\u0627\u0633\u062a\u0644\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0630\u0631\u0627\u0639\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/li><li>\u0627\u0644\u0622\u0646\u060c \u0627\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0623\u0633\u0641\u0644 \u0625\u0644\u0649 \u062e\u0627\u0631\u062c \u0627\u0644\u0635\u062f\u0631 \u0645\u0628\u0627\u0634\u0631\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0639 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0644\u0644\u062c\u0633\u0645.<\/li><li>\u0627\u0646\u0632\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0642\u0627\u0628\u0644 \u0644\u0623\u0633\u0641\u0644\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0648\u0644\u060c \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0630\u0647\u0627\u0628\u064b\u0627 \u0648\u0625\u064a\u0627\u0628\u064b\u0627 \u062d\u062a\u0649 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"577\" height=\"340\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/How-to-Do-the-Alternating-Dumbbell-Press-1-1.png\" alt=\"\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\" class=\"wp-image-11545\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/How-to-Do-the-Alternating-Dumbbell-Press-1-1.png 577w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/How-to-Do-the-Alternating-Dumbbell-Press-1-1-300x177.png 300w\" sizes=\"(max-width: 577px) 100vw, 577px\" \/><\/figure><\/div>\n\n\n\n<h3>\u062a\u0645\u0631\u064a\u0646\u0629 \u0628\u0646\u0634 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n\n\n\n<p><strong>Decline bench press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062a\u0623\u0645\u064a\u0646 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0645\u062e\u0635\u0635 \u0644\u0647\u0645\u0627.<\/li><li>\u0627\u0645\u0633\u0643 \u0627\u0644\u062d\u062f\u064a\u062f\u060c \u0645\u0639 \u0644\u0641 \u0625\u0628\u0647\u0627\u0645\u0643 \u062d\u0648\u0644 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u062f \u0646\u062d\u0648 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li><li>\u0627\u062f\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0639\u0646 \u0627\u0644\u0631\u0641.<\/li><li>\u0636\u0639 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0623\u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0627\u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u062a\u0648\u0642\u0641\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0643\u0631\u0631 \u0644\u0640 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"536\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Decline_Bench_Press_1200x628-facebook-1024x536.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11543\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Decline_Bench_Press_1200x628-facebook-1024x536.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Decline_Bench_Press_1200x628-facebook-300x157.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Decline_Bench_Press_1200x628-facebook-768x402.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Decline_Bench_Press_1200x628-facebook.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Svend Press<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 2-3 \u0623\u0637\u0628\u0627\u0642 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0627 \u0645\u0639 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643.<\/li><li>\u0627\u0633\u062d\u0628 \u0643\u062a\u0641\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0648\u0623\u0628\u0631\u0632 \u0635\u062f\u0631\u0643.<\/li><li>\u0627\u062d\u0636\u0631 \u0627\u0644\u0623\u0637\u0628\u0627\u0642 \u0625\u0644\u0649 \u0645\u0646\u062a\u0635\u0641 \u0635\u062f\u0631\u0643\u060c \u0648\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0627\u0639\u0642\u062f \u0635\u062f\u0631\u0643 \u0628\u0623\u0642\u0635\u0649 \u0645\u0627 \u064a\u0645\u0643\u0646.<\/li><li>\u0643\u0631\u0631 15 \u0639\u062f\u0629 \u0641\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"332\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Svend-Press-600x332-2.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631\" class=\"wp-image-11544\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Svend-Press-600x332-2.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/Svend-Press-600x332-2-300x166.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-%d9%84%d8%a8%d9%86%d8%a7%d8%a1-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%b5%d8%af%d8%b1\/\" data-type=\"post\" data-id=\"8531\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062f\u0631 <\/a>\u0623\u0648 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631\u060c \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0644\u0643 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0625\u0630\u0627 \u0623\u062e\u0628\u0631\u0643 \u0623\u0646\u0643 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u0642\u0644\u064a\u0644 \u0643\u062b\u0627\u0641\u0629 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0623\u0648 \u0645\u062f\u062a\u0647\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0639\u0646 \u0637\u0631\u064a\u0642 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0645\u064f\u0631\u0641\u0642\u0629 \u0628\u0634\u0631\u062d \u0643\u0627\u0645\u0644 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0646\u0647 \u0648\u0628\u062f\u0627\u0626\u0644\u0647 \u0623\u064a\u0636\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0633\u0624\u0627\u0644 \u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u0634\u0627\u062a \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u062f\u0627\u062e\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0639\u0646 \u0623\u064a \u0633\u0624\u0627\u0644 \u062a\u0631\u064a\u062f\u0647<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0645\u062a\u0644\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0635\u062f\u0631 \u0642\u0648\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u062c\u0633\u0645\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062f\u0639\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0645\u062d\u064a\u0637\u0629\u060c \u0648\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0648\u0642\u062a\u064b\u0627 \u0648\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0646\u0634\u060c \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u0633\u0648\u0641 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11579,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2237,2236,2235,2234],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u062a\u0645\u0631\u064a\u0646\u0629-\u0628\u0646\u0634-\u0644\u062a\u0642\u0648\u064a\u0629-\u0648\u062a\u0636\u062e\u064a\u0645-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0635\u062f\u0631-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11540"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=11540"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11540\/revisions"}],"predecessor-version":[{"id":13695,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11540\/revisions\/13695"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11579"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11540"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}